RH Strength

Coach
Ryan Henry

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Heroic Warm-up

1 x 5:00

B

Bench Press

5 x 5

C

Lat Pulldown

15, 12, 10, 8

D1

Incline DB Bench Press

12, 10, 8

D2

Incline DB Row

12, 10, 8

E

Cable Lateral Raise

3 x 15

F

Hammer Curl

3 x 15

G

Tricep Pushdown

3 x 15

H1

Hanging Knee Raise

3 x 12

H2

Med Ball Toe Touch

3 x 25

Monday
Week 1 Day 2

A

Heroic Warm-up

1 x 5:00

B

Leg Press

5, 5, 5, 5, 5, 25

C

DB RDL

12, 10, 8

D

Bulgarian Split Squat

12, 10, MAX

E1

Leg Extension

3 x 15

E2

Lying Leg Curl

3 x 15

F

Calf Raise

3 x 25

Tuesday
Optional - Abs & Cardio

A

Heroic Warm-up

1 x 5:00

B1

Ab Wheel

3 x 12

B2

Bicycle Sit-Ups

3 x 20

B3

Oblique Side Crunch

3 x 20

C

Low Intensity Cardio of Choice

1 x 30:00

Wednesday
Week 1 Day 4

A

Heroic Warm-up

1 x 5:00

B

Bench Press

15, 12, 10, 8

C

Machine Row

15, 12, 10, 8

D1

DB Arnold Press

3 x 10

D2

Close Grip Lat Pulldown

3 x 10

E1

DB Front Raise

2 x 10

E2

DB Lateral Raise

2 x 10

E3

DB Upright Row

2 x 10

E4

DB Reverse Fly

2 x 10

F1

Cable Curl

3 x 30

F2

Cable Overhead Tricep Extension

3 x 30

Thursday
Week 1 Day 5

A

Heroic Warm-up

1 x 5:00

B

Smith Machine Squat

12, 10, 8, 6

C

Staggered RDL

12, 10, 8

D

1 1/4 Goblet Squat

3 x 10

E

Walking Lunges

3 x 10

F1

Cable Crunch

3 x 15

F2

Russian Twist

3 x 25

Coach
coach-avatar Ryan Henry

-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"

8 Week Upper / Lower : Andy